Warmup
2x:
300m Row (Progressive every 100m)
10 Weighted Shoulder Circles
10 Band Pull Aparts (slow)
5 Single Arm Ring Rows, each arm
Strength/ Skill
3 Sets
10 S/A KB Alt Seated Strict Press
15 Pushups
Push Jerks
8-8-6-6
Start at a reasonable load and then work up to a challenging set
Do the first 4 reps/8 and 3 reps/6 TNG then reset each rep after.
Conditioning
Intervals
E:90 x 6
8 Burpees
10 Push Jerks (135/95)(115/80)(95/65Intent: Tricep Burn. gotta Move fast and earn your Rest. How fast can we get the work done so you can recover for the next round.
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Power Hour:
3:00 blood flow
20 banded side steps
20 banded Squats
20 banded presses
20 pushups w/ rotation
Front Squat
4x8 (stay moderate work on speed throughout the bottom)
> superset
4x8 feet elevated Pushups
Upper Body Strength
3x
10 Empty Bar front raise x 12 e/s
Heavy BB row x 8 e/s
DB Floor Press x 8 e/s
Empty Bar Strict Press x 25
Rest :15 btwn ea movement
1:00 between each set
Complete each movement, all 4 movements = 1 set
Accessory:
3 Sets
1:00 Plank
30 Straight leg sit-ups
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Gymnastics
Week 2
Handstand Push-Up
- Warm up:
3 Sets of
30 jumping jacks
10 band pull aparts
5 inch worms with push up at bottom
1 Wall walk + :10 HS Hold
- Tri-Pod Position
3 Sets
5 Floor Pike Push Ups (Floor/AbMat/Plate & AbMat)
:10-20 Headstand @ wall (tri-pod focus - scale = headstand off box)
- Skill Time (15:00 Clock)
L1: 6-8 Sets of sub-max reps Kipping HSPU (may add deficit)
L2: 4 Sets of: 3 Kick to Wall & Negative to tripod PLUS 6 piked HSPU from box
L3: 4 Sets of: 3 Wall Walks PLUS 6 piked HSPU from box
- Accessory
3 Sets:
8 DB Z-Press
10 Push-Ups
:20-:30 Wall-Facing HS Hold